WARM-UP
8 Min:
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Cal Row or Bike
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Light DB Strict Press
5 EB Strict Press
STRENGTH WORK
HATCH SQUAT – WEEK 4 DAY 1 (35 MIN):
Back Squats
1 set x 8 rep @ 65%
1 set x 8 rep @ 70%
1 set x 6 rep @ 80%
1 set x 6 rep @ 85%
Front Squats
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
1 set x 5 rep @ 80%
1 set x 5 rep @ 85%
***Please set up for the WOD during the strength time
***Keep shoulders warm for HSPU
WOD
191130B
In 8 Minutes, Ascending Ladder:
3 HSPU, then Run, Row, or Bike
6 HSPU, then Run, Row, or Bike
9 HSPU, then Run, Row, or Bike
…
*200m Run
*250m Row
*14/10 Assault Bike
*20/14 Airdyne Bike
(Total Score = Rds + Reps)
WOD DETAILS
*The HSPU will continue to increase by 3 until the workout is complete
*Athletes can Run, Row, or Bike
WOD Variations:
RX+:
*Strict HSPU
Scaled:
*HSPU: Off the box, Seated or Standing DB Strict Press
Baby Bumpers:
*HSPU: Standing DB Strict Press
EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 Slow + Controlled Med Ball Sit-ups
10 Strict Hanging Knee Raises
10 Russian Twists w/ Med Ball
Brute Ball Hug Carry (Down + Back)
Handstand Push-up Progression
3 RDS (NFT):
5 – 10 Pike Handstand Push Up
10 Overhead Tricep Extension
1 Min Handstand Hold
